Does swimming burn calories? Yes. How about cycling? Yes. What about running? Absolutely! Learn more about fast weight loss by running.
These things are good for weight loss, but they have a higher entry barrier than running. You will need a pool, a bicycle, and maybe a six-figure salary if you choose cycling. If you can afford good running shoes, you can run. You can run in hot weather. You can run in cold weather. You can run in the snow. You can run in the rain. You can run with a friend. You can run by yourself. You can even run every day if you are savvy at recovery, but watch out for injuries!
It is the type of accessibility that makes running one of the best workouts for weight loss. You need a pair of decent shoes, a little creativity, and maybe a friend or two to develop a walking or running plan.
Is running well for weight loss? Absolutely – possibly more than any other exercise, in fact, due to the number of calories it burns. Still, running for weight loss is more complicated than hitting the sidewalk and hoping the pounds melt away. There is a strategy involved, and we can help you.
Pay attention to your diet
There are a billion benefits to running – including weight loss – but running is not the time to ignore your diet, especially if you are trying to lose weight. If you fill up too much on the runs, you may even gain weight.
People overestimate the calories they burn when running. As a very general estimate, you burn approximately 100 calories per mile. The problem is that many people add a 400-calorie brownie or an extra slice of pizza to their diet because they have had a run. While we are all for treating ourselves, the reality is that you need to create a total calorie deficit if you want to lose weight.
Weight loss is about creating a calorie balance, where you use a little more calories than you consume, such as 200 calories a day. So even though it is perfectly normal to feel like something sweet or carbo-heavy after a run, you have to keep the indulgence in check if you want to lose weight by running.
Push yourself, but do not overdo it
Yes, athletes constantly optimize their training plans and race-day strategies, but you do not have to go crazy if you have just started. When it comes to weight loss, it’s moving and burning calories that matter. Sprints have a higher calorie burn per minute, but if you prefer to walk or jog slower, spend more time burning those calories.
A study found that runners lost more weight than hikers over six years, possibly due to the afterburn effect. Running at high intensity will create an afterburn when your body continues to burn calories when you are no longer moving.
Do not forget to strength training
Weight training is essential for several reasons: First, it makes you a stronger runner and reduces the risk of injury. Running is only problematic for your joints if you do not have the muscles to support them. More lean muscle mass will burn more calories at rest. That’s right. More muscle means more calories burned when you sit.
It is pretty common to confuse feelings of thirst after feeling hungry. So when you get back from the run, start with a large glass of water. It helps you rehydrate and takes up the “stomach portion,” which can help you avoid eating everything in the kitchen.
Run before breakfast – occasionally
Some evidence suggests that running before breakfast can help increase fat burning. Those who exercise before breakfast burn twice as much fat as those who exercise after. However, some important caveats are: Run before breakfast at a light pace for a relatively short time (less than 75 minutes).
Work towards that runner’s high
The runner’s highlight is real: a Journal of Experimental Biology study shows that running releases endocannabinoids associated with pleasure and can make you come back for more. But do not worry if the idea of a runner’s high feels more distant than a marathon finish line.